Movements of the Scapula

Elevation:

Definition: Moving the shoulder girdle (scapula and clavicle) superiorly (upward).
Image:
Muscles
Involved:
Exercises:
  • Shrug
  • Scapation with shrug (isolates upper traps)

Depression:

Definition: Moving the shoulder girdle (scapula and clavicle) inferiorly (downward).
Image:
Muscles
Involved:
Exercises:

Upward Rotation (Superior Rotation):

Definition: Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) superiorly (upward) and laterally (outward) away from the vertebral column.
Image:
Muscles
Involved:
Exercises:
  • Forearm wall slide
  • Prone ‘Y’
  • Overhead shrug
  • Face pull

Downward Rotation (Inferior Rotation):

Definition: Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) inferiorly (downward) and medially (inward) toward the vertebral column.
Image:
Muscles
Involved:
Exercises:

Protraction (Abduction):

Definition: Moving the shoulder girdle (scapula and clavicle) anteriorly (forward), and sliding the scapula laterally (outward) along the ribcage, away from the spine.
Image:
Muscles
Involved:
Exercises:

Retraction (Adduction):

Definition: Moving the shoulder girdle (scapula and clavicle) posteriorly (backward), and sliding the scapula medially (inward) along the ribcage, toward the spine.
Image:
Muscles
Involved:
Exercises:

About the Author Alex

Hey! My name is Alex, and I'm the owner and author of King of the Gym. I started this website back in late 2009 during college, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

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